Deep Comp-10/26/16

April and Laurie leaving it all on the floor.

Comp Crew -

"Thank you for all of your help this past weekend. The competition would not have ran so smoothly without the help of each one of you. Thank you for stepping up each time we needed judges, weight changers, and for cheering on every member of this gym. I appreciate everyone of you and applaud you for taking the time out of your day and training schedules to help make the competition a success. Thanks!"

-Lindsay

I. Strength

Every 2 for 6 (3 sets):

3 Postion Squat Clean (hip, knee, floor) @70%

II. Pre-WOD

Every 3-4 minutes for three rounds:

-7-10s Game-speed Rowing

-50s Warmup-speed Rowing

-7-12 Heavy Russian Swings

-7-12 Light Standardized Swings

-3-4 Standardized Burpees

Check the website to read the workout description and movement standards.

Go heavier than RX for the Russian swings and lighter than RX for the American swings

Row at a near-maximal pace. Pick up pace that you will not drop off by more than 3 to 5 seconds on the second row

Thus far, our most successful athlete picked a row pace for his first row that was 85% of his row pace for the 7 x 500m Row (1:25 today, 1:40 last week). He fought tooth and nail to only slow down by 4 total seconds on his second row.

This is a Burpee workout. Do them as fast as possible, but be sure to do them right. You need to show air below your feet, but they do not specify you need to extend your ankle joint.

You need to clap your hands above your head but you do not need to specifically extend your arms.

You must touch your chest and hips to the ground and fully open your hips at the top of the burpee.

Do not waste any time floating in the air.

If your chest, shoulders, and triceps are not on fire by rep 12, then you're not going fast enough.

For the the KBs, you must get the handle vertical, or perpendicular to the ground.

Go out of your way to pull the kettle bell down each rep, and do not excessively squat or lean over.

This workout is like Fran, the margins will be small and even your transitions will have to be intentionally fast. Every second counts.